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Weeks 9 & 10: Stress and resistance

THE Amazing 12 is a program designed to create transformation. At first glance it seems all about the photos and change in physical shape. But, delve deeper, and it’s about a lot more, as was the case with Reg, who recently completed an eight-week version of the program.

It boosts conditioning, optimises strength and can get people, otherwise stuck, functioning properly again. As Jemma, now at the end of week 10, will probably tell you, it can enhance the spirit, strengthen the mindset and increase confidence.

I’ve found, though, that it will work as well as you allow it to. Some people on the program are more resistant than others.

To resist is to create suffering. Take running a marathon, for example. If with every stride you are wishing the race is over, you will suffer. However, if you surrender to the process and stay in the moment, the whole experience – and your results – are likely to be considerably different and more enjoyable.

DECEIVING: Looks easy, but so many struggle with this crawling variation

Jemma had a lot of resistance to begin with – and it was hard – but I’ve watched her surrender – and flourish – as the weeks have gone by.

Fact is, if you drive with the brakes on, you can’t reach top speed.

There are now just two weeks remaining on my current wave. Two weeks to make the best of the transformation.

STRENGTH: Jade almost down to the ground

Jade this week decided to discontinue. She felt she was becoming too muscular and it was a look she wasn’t happy with.

It’s a shame as she was making outstanding progress with her strength in particular. But I have to respect her feelings and decision.

Jemma, however, is thriving. She’s definitely moving towards top speed. She signed up for the program because she wanted to become leaner as well as achieve other goals. Getting leaner is primarily about fat loss.

In some cases, though, when it comes to fat loss, it can be difficult to shift.

RESOLVE: Jemma’s become better at digging deep

You need to get the nutrition/diet right and nail the exercise/training/movement element.

We’ve heard the expression “You can’t out-train a bad diet” and it’s largely true. There will always be the odd exceptions – the individuals who can eat garbage and still look incredible. But that’s more to do with age and genetics than it is lifestyle. It won’t last forever.

As you get older and life becomes busier and inactivity begins to triumph over activity, shifts start to happen in the body.

Beyond the nutrition and training there is also recovery and sleep, which are vital and I have talked about previously.

For the best possible results you need to have all four working for you.

However, in some cases – and I have seen this quite a few times – when the eating and training is perfect or nearly spot-on, the fat still refuses to budge.

So what is this additional fifth factor?

It’s called STRESS.

You might think the opposite – that stress burns energy. But, on a metabolic level, it doesn’t have that effect.

DEPTH: Jemma couldn’t even squat properly when she started, but has improved immensely

As Dr. Jade Teta, who has worked with thousands of clients and specialises in metabolism and hormones as well as health and fitness, explains: “If you’re eating right, training well and still not shifting fat, there’s a high possibility stress – and too much of it – is the obstacle or cause.”

Stress is generally regarded as a ‘bad’ word, but it’s not always the enemy. Stress raises cortisol and our bodies need cortisol. But too much of it becomes problematic.

In the world of lifting weights and training, for example, stress is a crucial factor in bringing about change.

The key, however – just as with food, drink, exposure to sunlight and practically anything – is in THE DOSE!

It’s when stress or food consumption or being inactive or watching TV or being glued to your phone or worrying or being negative or feeling angry and irritated becomes excessive that problems begin.

BREATHING: Learning when and how can make all the difference

The trouble with stress is when it reaches the chronic stage. And, because we are all so different, how much we can tolerate will vary.

No matter who we are, though, the human body can withstand only so much and, often without warning, decides to down tools.

It’s as if the body is saying ‘you didn’t do anything about it, so now I will’. We don’t want to wait until we get to that point.

Every time you go to the gym and train, your body is being subjected to stress. This stress, when combined with adequate recovery to follow, is what brings about an adaptation and makes us stronger and/or fitter.

There’s a fine line, though, between pushing our bodies hard or challenging ourselves in order to create an adaptation response and doing it so often and beyond what we can cope with that something eventually snaps or breaks.

Getting the measure of how hard to train or how heavy to lift is a critical part of effecting change. The poison, as they say, is in the dose, which is why more is not always better.

We need to manage the stress rather than allow the stress to manage us. In the gym environment, that’s where having a coach can be particularly useful.

Stress, though, comes under many guises. It is around us all the time, as I have explained earlier. Many of us are under stress and don’t even realise it because our world is filled with stimulation.

Any time you resist life you are effectively fighting and in stress mode. Complaining, as I’ve written about in previous blogs, is an example of resisting.

So let’s go into more detail as to how this can derail fat loss. Dr. Teta calls our metabolism a “stress barometer” in so far as it is always trying to get us back into balance. When our bodies are out of balance is when the metabolism is kicked into action.

Our bodies are wired to deal with any stress as a starvation response. If your body thinks it is starving when under stress, it will try to bring you back into balance. It does this by making you hungrier, craving foods and diminishing your motivation to exercise.

Why? Because eating more and moving less enables you to store fat around the liver, giving the body easy access to fuel for when the next stress attack arrives.

As Dr. Teta explains, “if you want to know if your metabolism is under stress look for these signs: increased hunger; unpredictable energy; mood issues; cravings; sleep disruptions.”

I’d bet that the vast majority of us can identify with these characteristics. Our lives are filled with pressure in the work place and family life and general survival (paying bills etc). And if, when feeling hungry and faced with cravings, we then add to the mix poor food choices, we are doubling the stress attack.

When stress levels are high, we need to redress the balance.

So how do we do this?

Try to increase or introduce the following into your lifestyle: Exercise in the right amounts; play sports and games; walk daily – this is not just critical for activating the lymphatic system (which is a whole other subject), but great for relaxation; take time out to read books; have a massage; go to a sauna; spend time with animals; take hot baths; listen to music; meditate; have sex; laugh; spend time in nature and outdoors.

The Amazing 12 Chichester is a holistic training program that maximises in a specific time period changes to physical composition, strength and fitness by applying intelligent progressions and teaching good movement techniques. It focuses also on healthy and sustainable eating practices. But I try to take it further and address the other components in life that are required to enable us to function to the best of our ability. If you are interested in uncovering your full potential, can be committed to the program and want to be a part of the next wave, starting on September 18, or a future wave, email me at Claude@intelligentstrength.co.uk

Week 5/3: The curse of expectations

ANOTHER ONE IN THE BAG: a tough, but progressive week

IT doesn’t matter what I say or how often I write about and explain it, people will have expectations of what they want to happen and what they can achieve and how quickly.

Impatience and unrealistic expectations almost go hand in hand.

But you have to ask, why are so many of us that way?

William Shakespeare once wrote, “Expectations are the root of all heartache.”

From my experience, not only are these expectations often unreasonable, they are one of the primary causes of disappointment, failure and the decision to quit.

I’ve had it in practically every wave of the Amazing 12 Chichester I have run. And the craziest part of all is that the expectations are self-determined.

Imagine that – you become the source of your own disappointment!

For example, Jemma, who along with Jade has now finished week 3, might say to me, “my scales show I’ve put on weight this week.” I’ll reply, “Are you trying to lose weight or lose inches and fat?”

She’ll say, “Inches and fat.”

I’ll typically respond with, “So why are you paying any attention to the scales?”

It’s the same when it comes to movements or exercises that are difficult or challenging. To master or gain competency in a movement isn’t going to happen overnight. It requires time, patience and practice and more practice. To want – and expect – it to happen any quicker is unrealistic and, most importantly, skipping the best part of any skill development, which is in the process of learning and mastering.

STEADY IMPROVEMENT: in form, fitness and body shape for Jemma and Reg

Reg and Jemma both admitted they’d invested heavily in getting out of shape, which is a process in itself. For years Reg has been drinking almost seven bottles of wine per week, litres of Pepsi Max daily (and before that fruit juices on a large scale), overeating and not moving enough. Jemma said she was drinking up to two bottles of champagne weekly, eating chocolate, drinking wine etc.

It soon adds up, as they eventually realised. And then they reached a point where they wanted and needed to do something about it, but the task seemed huge and kept being delayed. Finally, they each took action and signed up for something like the Amazing 12.

But to think the excess is going to disappear instantly isn’t realistic. And if you’ve neglected the movement of your body for long periods and have a static job, your body is going to need re-training in how to function optimally. It takes time.

This week I had a rare bout of stomach illness that knocked me sideways for the best part of six days during which I didn’t train at all and moved little. But it reminded me in a short time – because my body felt awful – how crucial it is to move.

Once I recovered, though, I didn’t go back immediately to what I was eating and lifting before. It was an integrative process.

Similarly, someone who is not fit (aerobically and anaerobically) isn’t going to develop magical fitness in only a few sessions. The best and lasting results come steadily and are hard-earned.

Progress can be impeded many ways: by rushing or not pushing hard enough or trying too hard all the time or being deflated by successes you deem to be too small or slow. Getting the balance right is key, which is why a coach is useful to those who can’t manage that fine line well by themselves.

Reg and Jemma both admitted they couldn’t (at this stage) do this by themselves. They need guidance.

Inevitably, when you get a group training together there will be situations where one or the other excels in a given task.

But comparing yourself to others is another disaster area.

“Why is she looking lean and I am not?” or “why are they lifting big weights and I’m not?” or “they got all their reps and I didn’t”.

No wonder it is said that “comparison is the thief of joy”.

There are fewer better ways to throw yourself off your game than to become preoccupied with what everyone else is doing.

On the Amazing 12, everyone is on their own, personal journey – or at least they should be. While the program fits everyone, it’s not identical for everyone.

If you’ve had a lifetime of comparing yourself or setting unrealistic expectations, it’s not going to change overnight.

Like a body that’s been allowed to get out of shape, you have to work on your thinking and the patterns of your thinking to get it into shape, too.

I try to make it clear that everyone is unique – and I mean it. Our bodies are all different. Things like long and short limbs are genetic and cannot be changed. While some of us can naturally move fast or are more adept at going steadily for longer or are stronger physically, we can improve our strength, speed and endurance.

Some of us will lose weight or body fat fast and others will do so slowly. We are all physiologically different, which is why comparisons often don’t serve us well.

The universal objective, though, is to improve towards our intended goal, not to be upset or feel derailed by becoming envious of the progress others are making.

The Amazing 12 program is about making you the best version of yourself – not the best version of someone else or your imagination. And I certainly don’t have the ability to make someone with short legs develop long legs or vice versa.

My current group of four training at Core Results Gym all bring something different – and positive – to the table. Catriona has endurance. She’s focused and doesn’t slacken. She wants to be the best she can be. She even had to whip a few of the others into line this week with a call of “stop complaining!”

Catriona, like Reg at the end of week 5, is happy that she’s shed 4kg and flattened her tummy, something she’s never been able to do from years and bucket-loads of cardio.

Jade has natural athletic ability. She’s competitive, got good technique and is dynamic and strong. Jemma is enthusiastic and committed. She’s so into the program. Big Reg is a mood-enhancer. Everything’s so jovial around Reg. He brings laughter to the group. He’s realistic about where he is. He does his absolute best and is strong.

This week had, for the first time, all four training in the same session. Jemma, who’s complained of tiredness a lot this week, was concerned she wouldn’t be able to keep up with Jade and Catriona. But keeping up is not what it’s about. Instead, use others who may be quicker or better to improve your performance, as Jade and Catriona often do.

GOT TO START SOMEWHERE: Reg’s bulk makes it hard for him to grip any narrower

Reg has had to step up his game since being joined by Jemma and, for one day each week, Jade. But he’s become much fitter for it and everyone has noticed.

Jemma’s eagerness for change often gets the better of her, though. She’s already made great strides and there’s nothing wrong with wanting improvement, which is why everyone is on the program, but it’s how we go about it that matters.

And, as you can probably tell from most of my previous blogs, it’s what goes on in our heads that gets in the way of what our bodies can deliver. I’m continually reminding the group of what they have achieved rather than what they failed to achieve. So far, in a short time, it’s considerable for them all.

My advice to anyone training – and especially on the Amazing 12 – is take each day as it comes and use it as a stepping stone. Do your best. Don’t label your sessions as good or bad. Don’t go home and look at yourself in the mirror 10 times every day. Don’t keep stepping on your scales to torture yourself.

Turn up, follow the program, eat the right foods, be patient, experience the journey with all its ups and downs and try to be better than the day before. That’s how the best results occur.

Remember this: “Peace begins when expectations end.”

My next wave of the Amazing 12 is going to start in September (exact date to be determined). I’m already accepting applications. For more information, please contact me at Claude@intelligentstrength.co.uk

Stacey (April 2017)

IT’S a minor miracle Stacey Satta finished the Amazing 12 Chichester program or managed to attend 92% of the gym sessions or did the extra training I prescribed her or got the incredible results that she did.

For years, Stacey, 37, has got by on minimal amounts of sleep. I’m talking literally a few hours here and there.

Somehow she looks fantastic for it.

Also, eight months ago she became a mum and her sleeping got worse. Prior to giving birth (by C-section) she hadn’t done any training for months. By her own admission, she basically sat around eating what she liked and put on weight, took it easy and that became her life pattern.

So when she decided to do the Amazing 12, I had to be sure she was ready – that her body was ready, that her mind was ready.

The sleep was always going to be an issue. Stacey worries a lot. And as sleep is a vital component in helping the body recover and grow and allowing the brain to replenish, I couldn’t be certain how Stacey would fare day after day for three months.

Sleep also is a massive cog in the wheel that drives fat loss. That Stacey was able to go from 10st 2lbs (before the program started) down to 8st 10lbs at the end is a grand success. She hadn’t been under 9st since her teenage days!

Even better was how she went from 26% body fat at week four to 21% at the finish. I’d confidently say that with a better sleeping protocol her results would have been even more spectacular.

A few snippets of Stacey’s training journey

She did the Amazing 12 with her husband Adriano. They would work out separately at Core Results Gym. Only once – in the final week – did they co-train.

So while one looked after baby Leo, the other would go to the gym. Then they’d hand him over. That’s pretty much how it worked.

Instead of saying, “we can’t do it with a young baby,” Stacey and Adriano found a way. They really wanted to do this.

I’ve trained the pair of them on and off for several years. Stacey used to get a lot of migraines (still does) and that would make her miss training. This was another concern. But her attendance and commitment was first class. More often than not when she came in looking spaced out from a lack of sleep and said ‘I’m not feeling great today’, I’d just tell her to do her best, but inside I was always thinking ‘Stacey seems to perform better whenever she says that’.

Stacey must also be one of the few people I’ve ever coached who can maintain a great grin even when she’s up against it. I’ll take that any day.

She didn’t just transform the way she looked physically, but just as importantly – if not more so – Stacey grew stronger and fitter.

Less than a year on since her wedding day

She sent me a photo of herself pregnant on her wedding day last year so I could compare it with how she now looks. It’s extraordinary.

When I think back to the first week of training it seems almost laughable. She was struggling to move 15kg for reps on her bench press, but eventually reached 40kg for multiples, which was more than her previous 3-rep maximum.

Similarly, when I had her shoulder press with 8.5kg, she found it hard and I recall the moment when, flabbergasted, she said “I’m really shocked at how weak I have become”.

But the Amazing 12 did wonders for her shoulder strength and at the end she was pressing 30kg for multiple repetitions, again better than her previous 3-rep best.

Stacey’s always had an excellent squat and though it was also challenging to begin with, her body grew stronger. In the final week I had her warming up with a back squat weight equal to her previous best for three reps. She put the bar back in the rack and said, “I felt I could have done more.”

Stacey worked hard for those muscles (photo: Sue Saunders Photography)

In terms of conditioning, Stacey’s first effort with the prowler, which is one implement I used to measure conditioning improvement, was an agonising 4 minutes 8 seconds. Stacey was able to bring that down to 2 minutes 30 seconds and, in the future, wants to go below two minutes which I have no doubt she can.

And then there were the chin-ups, which she’d never been able to do, not even in her CrossFit days two years ago. But in the final week I asked her to go for it. She gave me an unsure glance and then pulled herself over – not once, but, over 15 minutes, nearly 40 times!

“I was totally amazed,” said Stacey. “I could hardly believe my own strength!”

When I think back to before Christmas, when I sat down to talk to Stacey about doing the program, her priority then was to regain her fitness. “I’m not as bothered about my appearance,” she said. “It’s a bonus if I look good at the end.”

Also, Stacey had never previously stuck to a clean-eating diet. She loves chocolate cakes, biscuits and sugary stuff. That was her biggest concern going into the A12. But the results speak for themselves.

“You’ve been amazing, Claude,” she said in appreciation, which is nice. “We couldn’t have got to where we have without your support and guidance.”

But, as I’ve said before, though, I can guide, but the participant still has to do the work. Stacey followed instructions, came to train and stuck to the eating plan. She’s now going to join my ladies lifting classes on a Sunday morning and continue training with me so we can continue to build on her progress.

If you want results like Stacey’s and to be a part of my next or a future Amazing 12 Chichester, send me an email to Claude@intelligentstrength.co.uk. My next wave, over eight weeks, begins on May 8. I’m going to do another, over 12 weeks, in September.

Week 7: Hormones, fat loss and cholesterol

I’VE heard it said by women hundreds of times in relation to lifting weights that they don’t want to get “too bulky” or “develop big muscles”.

In my week 2 blog update I went into some detail about the importance – for women and men – of having muscles.

And when you consider that from the age of 30, when testosterone levels begin to drop, most of us will find it more difficult to retain muscle mass (on average we lose about 10% every 10 years as we age) and the importance of lifting weights as part of our lifestyle becomes even more critical.

The fact is – no matter what you’ve been led to believe – that for women to become “too bulky” or “develop big muscles” is incredibly difficult and, in many cases, impossible unless they take growth hormone or are genetically advantaged.

Resistance training, for men and women, is essential for healthy muscles and bones

Why that is so comes down to one hormone in particular, testosterone. This hormone not only determines, pre-birth, whether we are female or male (we all start out as females, hence the nipples), but it’s the hormone which boosts metabolism and keeps us leaner.

Adult males have about seven-eight times as much testosterone as adult females. It’s a steroid hormone that in men is naturally secreted from the testicles and in women the ovaries. A small quantity comes from the adrenal glands.

Ben, one of my crew on the Amazing 12 Chichester program out of Core Results Gym, asked me the other week what testosterone does and so I’ve put together a chart (above) highlighting its many functions.

I’ve also created a second diagram (below) which shows what can cause our testosterone levels to fall, what are the possible consequences of low testosterone and the many natural ways in which we can increase testosterone.

What causes low testosterone and ways to boost it

I wouldn’t recommend taking testosterone (steroid) supplements unless medically advised to do so. It can cause health complications and a list of side-effects. Testosterone is one of many hormones in our bodies and these hormones – estrogen, insulin, cortisol, leptin, testosterone, thyroid and growth hormone – all work together.

If one set of hormones is unbalanced it will affect all the others.

Take even more seriously that everything – from how we perform physically, our moods, our strength, our thinking, our health, our digestion – comes from optimal, balanced hormonal function.

So if you think hormones don’t matter, think again. They are in charge!

For those of us who overeat or have weight and excessive body fat issues, it is not because we can’t stop ourselves eating, but more a case of the hormones which regulate that decision-making being out of balance.

As doctor Mark Hyman says, “Our hormones have been hijacked by Big Food – the giant food corporations.”

Hormone expert Sara Gottfried, a doctor and author who overcame her own weight issues and is an expert on the subject, adds, “hormones dictate what your body does with food.”

So if you can’t get leaner or crave sugar or lack sleep or have fluctuating moods or often feel overwhelmed, the chances are that your hormones are out of whack.

Stacey has a sweet tooth and for years has struggled with sleep

Extra belly fat can be an indication that one or more of hormones is out of balance. These hormones regulate our metabolism. When the metabolism is broken, our bodies go into fat-storage mode as the food we eat is stored instead of used for energy.

Sleep plays an important role here, too, because when we sleep well it influences positively the hormones which control our appetites and increase metabolism. No hormone is more adversely affected by poor sleep than testosterone.

Another reason for lowered testosterone is the massive exposure in today’s world to estrogenic compounds. Many of these comes from plastics and pesticides and chemicals found in our food sources (particularly meat and non-fermented, genetically modified soya), the water we drink and pollution.

The trouble with meat that isn’t from grass-fed animals or animals consuming a natural diet is that the toxins in their diets enter ours. Our livers don’t know what to do with these toxins and put it aside as fat.

The more abdominal fat we have the faster we are likely to age and the greater we are at risk of heart disease and diabetes. Tummy fat can indicate that we have either high estrogen or low testosterone or low DHEA (adrenal gland hormone) or high insulin or high cortisol (the stress-induced hormone).

Estrogen dominance makes overweight women store more fat instead of burning it. It does this because our microbiome, the collective DNA of the microbes living in our gut, begins to extract energy for storage instead of fuel.

Also, the higher our insulin levels, the more fat we store and the more inflammation in our body.

Cooking and then consuming industrial seed oils, for example, is incredibly inflammatory. What this means in relation to testosterone is that we end up producing more of what are called aromatase enzymes that in men cause testosterone to be upgraded to estrogen and the opposite in women.

What’s also interesting is that testosterone is produced from cholesterol, which is manufactured naturally in the body but also derived from eating healthy fats (like coconut oil, avocados, unheated olive oil, ghee, nuts and seeds etc. As said already, avoid vegetable oils like soy, canola, safflower, cottonseed and corn).

The real enemy is inflammation although there is still mass contention in the science and nutrition world on the subject of what causes it.

Interesting story in this week’s edition

For example, the cover story on this week’s New Scientist magazine is all about cholesterol and whether the war on cholesterol has been in vain.

The article talks about how for “30 years, cholesterol-reducing statins have become some of the most widely prescribed drugs” after the connection between cholesterol and heart disease became widely accepted in 1984.

However, one independent Danish researcher claims, “the cholesterol campaign is the greatest medical scandal in modern time.”

What’s clear is IF cholesterol is associated with heart disease, it’s not the sole contributor. Half of all heart attacks and strokes occur amongst apparently healthy people with normal or low levels of ‘bad’ low-density lipoprotein cholesterol.”

Studies have also shown that the side effects of taking statins have caused patients to become more sedentary and adopt less healthy diets, mainly because, thinking they are cured, they become complacent.

Complacency can, of course, affect us all. It’s the beginning of the slippery slope.

There is no way around it. Mistreat or neglect your body and, eventually, it will hit you back.

Practice makes perfect…Adriano is hyper-extending here, whereas Jo’s form is solid

Adriano is determined to not allow that to happen when he finishes the Amazing 12 this time (he did it first in 2015). He’s driven towards staying fit so he can keep up with his young son. So we’ve been devising a plan for a continued training and nutritional program after the A12 has finished.

Ben, too, is eager not to see his hard work go to waste. He has aspirations to take up boxing. But Ben’s biggest challenge is getting to grips with eating and diet. So far he’s struggled with the A12 guidelines and preparing food as it is not something he has ever had to do.

A lack of understanding of what foods do, where they come from and what to do with them is at the root of why we make poor food choices.

This week has been Ben’s toughest by far. He’s felt tired and that’s most likely down to (a) not eating enough and (b) not eating enough of the right foods. Ben also struggles with sleep.

Don’t try this at home…Ben showing his strength

Unquestionably, he’s getting stronger, but not eating according to the A12 guidelines will not only limit the effectiveness of the program and losing fat, but he’ll end up burning muscle, too, and his recovery between sessions will suffer.

“I’m just not feeling it,” he said earlier this week. “I feel weak.”

As off-colour as he felt, Ben still performed well. The reality is that the Amazing 12 program doesn’t get easier as it goes on, but you get stronger. That’s how most good training programs work.

To cap his week, Ben ended up pulling a muscle in his chest, which I am hoping is not serious. I prescribed rest until it was assessed. He missed his first session and was gutted.

Jo, too, had an up-and-down week. At the end of week six, however, she had lost 11lbs in weight, 4% body fat and told me she could fit into a pair of jeans she hadn’t been able to wear in ages.

Stacey had lost another 3lbs and was only 2lbs short of having lost a stone from the start of the program. “I’m one happy lady,” she told me.

To stay happy and healthy, we need to be like our hormones and work together on all fronts and not just those we prefer. It means, for starters, consuming the right foods and in the right proportions and quantities, moving our bodies often, doing some form of resistance training and drinking lots of clean water.

The Amazing 12 Chichester offers more than just a training program to enable you to uncover your true self and physical potential. It’s a journey of learning not only what you are made of, but also about the importance of progressive resistance training and a healthy lifestyle. The next Amazing 12 Chichester wave will be in April/May. Want to know more or book your place, contact me at Claude@Intelligentstrength.co.uk

Week 4: The numbers game

OUR bodies are incredibly resilient. They are wired for survival. That’s why, in spite of abuse from over and under-eating, poor nutrition, drugs, alcohol, lack of sleep, stress etc, our bodies keep on going…until they can’t.

The truth is we take advantage of our bodies.

Sometimes – actually, probably quite often – we get warning signs telling us something is amiss or that we should perhaps change the path we are on. But we either ignore them or the signals go misinterpreted or we just think we are invincible. And then we end up in a situation where our health and well-being is compromised and the quality of our lives diminishes, which is not a place anyone of sound mind wants to be.

While the body is strong and wants desperately to stay alive and keep soldiering on, our minds can undermine that durability. Out of our minds come thoughts. These thoughts lead to actions. These actions/choices, if harmful or poor, ultimately cause our demise.

But what’s driving our thoughts is our beliefs. Change your beliefs and you can alter your thoughts and then your choices.

That’s why it is said that to change your body you must first change your mind.

Jo pulling a weight that is more than double what she thought was her limit two weeks ago

So why am I raising this subject? At the start of the week during training at the Core Results Gym, Jo had a concern because while she is losing body fat, her scales revealed no change in weight. Should she be worried?

A few days later Ben said he had weighed himself and felt disappointed – even though he hadn’t weighed himself prior to starting the program (so had nothing to compare his current weight to).

Stacey’s been weighing herself daily since her late teens. It’s now just a habit. “I jump on the scales every morning,” she said. “I’m not really bothered by what it says, but I just want to know.”

Stacey back squatting for leg development and overall strength

That all led me to thinking about the whole belief-thought-action connection and, more specifically, numbers. What numbers should we be interested in and are relevant and/or significant?

Body weight tells us how heavy we are and it could, for instance, be an indicator of whether the portion sizes of our meals are too great. But for generations we have been fed the myth that our weight is everything. And, much to our detriment, many of us believe it!

Weighing ourselves regularly doesn’t measure progress unless the aim is to lose or gain weight. But then I would ask the question: is losing or gaining weight a smart goal? (I’ll come back to this later)

I don’t pay much attention either to BMI (Body Mass Index) because it seems flawed to me to determine a person’s health based solely on height and weight. By that criteria Arnold Schwarzenegger (above) in his prime was obese, which he clearly was not.

Knowing our weight would be significant if, for example, you were a combat sportsperson or take part in a competition separated by weight divisions.

Beyond those circumstances, the only reason to be concerned by where the needle falls on the scale is if you believe it matters. Ben was disappointed solely because he had in mind a weight that he thought he should be.

I’m saying your weight is the least valuable number worth tracking.

So what numbers are vital to know?

Let’s start with body fat. It’s more critical to know than weight, but harder to calculate. Too much body fat is harmful to us in many ways. But your body fat can go down while your bodyweight increases, which creates confusion if you are attached to the thought that weight equates to success.

The fact is that in most circumstances having muscle is more essential and healthier than having more body fat. And, as I’ve said, muscle mass is heavier than fat.

Jo has already lost several per cent in body fat which, at four weeks, is a healthy rate of improvement.

So if losing body fat is the goal, here are what I would regard as some sensible targets. For women, 26% would be a good start, 23% above average and 21% getting into great shape. For men, over 22% means you have work to do, 17% is ahead of the game, 14% in shape and 12% lean. Under that and you’re getting towards being ripped.

Measuring the circumference of different parts of the body can be useful and is simple. I’d say the stomach (around the belly button) and hips are the most beneficial for ladies. But it’s important not to over-do it. Take measurements infrequently for it to make sense and for your sanity!

Ben would struggle with light weights when he started, but now can comfortably press heavier dumbbells

Strength can also be measured and it’s a valuable statistic. So pay more attention to the numbers of the weights you can lift and the number of the repetitions of the exercises you are able to do than the needle on your scales.

The weights, reps and times on the Amazing 12 program assist me, as coach, to monitor progress. I can see who’s getting stronger and fitter. Even though it can’t be calculated numerically, more crucial than how much you can lift is how you lift. Never sacrifice form for reps. So when I talk about how well someone is doing in terms of weight and reps, take it as a given that I am always referring to quality repetitions (unless specified).

Adriano demonstrating good form on the bench press

Then there are some more imaginative ways of using data, like the number of times in a day that you consume healthy, fresh vegetables. Or the number of times in the week that you exercised or played sport or went to the gym or took a walk. Or the number of hours you didn’t spend sitting down, either at your desk or in front of the TV. Or the number of litres of water you consumed in a day. Or the number of times you did something that brought you pleasure and helped you to relax. Or the number of hours you managed to go without checking emails and social media. Or the number on the clock when you go to bed. Or the number of squats you completed to negate the hours you spent seated.

I could keep on going. But you should by now have the message: there are more sensible things than weight to keep track of.

Last, but certainly not least, however, make note of the number of quality hours sleep you get each night.

Numbers are just markers. And let’s not lose sight of a key goal – to complete the program as prescribed. Make note of the number of workouts you have attended or the number of times you felt like quitting, but didn’t.

If you’re going to track anything, be sure it helps rather than hinders you. Otherwise don’t do it.

I discuss some of these factors weekly with Jo, Stacey, Adriano and Ben. Why? Because it matters. It’s not just to optimise results on the Amazing 12. Getting into the habit of focusing on the important numbers will help you to stay healthy (in mind and body) and strong and vibrant beyond the Amazing 12 and into old age.

So how did the quartet do in week four? My statistics show steady improvement in strength and fitness. Steady – rather than meteoric – is how I want it.

Jo said to me after a tough day 3, “should I be feeling less fit?” and I explained that when the load is more challenging she’s having to work harder. That’s all.

It’s all a numbers game. Just choose which numbers are worth obsessing over and disregard the rest.

Here are some numbers for you to consider: how many years have passed training without getting the results you desire? How much money have you spent without success trying to get fit and/or strong and in shape? If you are not happy with your investment/result ratio, perhaps it’s time to consider the Amazing 12. If you are serious or curious, drop me a line at Claude@intelligentstrength.co.uk